75 Sprint starts*
75 BW row**
Each and every sprint start should be explosive and aggressive, and feature proper tension at the bottom. (No wiggly worms on the floor…). Rest as needed to keep each set strong.
Floor-to-feet is a “1-count”, not a 2-count or more; pop up quick using power and drive.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!” explode to your feet, sprint approximately 10 yd., and immediately get back on the ground.
**Change apparatus on BW row in sets of 15. Row on a racked bar, hanging rope, rings, Jiu-jitsu belt, etc.
Drive hips forward and keep them fixed during entire movement- we’re not “kipping” the bodyweight row today.